Finding Calm in the Chaos: Stress Relief for Nurses

Helen McHugh, RN, BSN.

Are there parts of your job that still run through your mind long after your shift is over? Maybe you catch yourself replaying something from the day when you’re trying to be present with your family or friends. Maybe you’re worried about a patient, or you didn’t get the break you desperately needed. Sometimes the day stretches on and on, and by late afternoon another patient gets added to your workload. Rough days like that can really stay with you.

In recovery circles, the Serenity Prayer is often shared as a gentle reminder:

“Grant me the serenity to accept the things I cannot change, the courage to change the things I can, and the wisdom to know the difference.”

I find those words powerful because when I push against things I can’t change, my stress skyrockets. Nothing improves, and honestly, I often make myself feel worse. But when I pause and notice what I can change, I reclaim a bit of control—and with it, some peace.

One of the simplest tools I lean on is my breath.  In or after a tough situation, I try to find a moment to find some privacy and ideally, take four to six slow deep breaths, letting my exhale be about twice as long as my inhale.(Even 2 breaths has a benefit.)  That little shift tells my nervous system it’s safe to relax. From there, I ask myself: “What would be helpful to me right now?”

Sometimes the answer is calling a friend who “gets it” after work or on a break.  This always reminds me I’m not alone. I feel seen and heard. Other times, it could be finding a window to look out at nature, or making sure someone can cover my break. When I worked in the field, I made sure I take that break!

You might imagine yourself now, in the middle of a tough day, whether at work or even at home when your thoughts just won’t quit. Try those calming breaths. Then ask yourself the same question: “What would be helpful to me right now?”

Your work challenges might not disappear, but the way you meet them can shift. By pausing, breathing, and choosing something that supports you, you’re making yourself the priority.  That’s where you give yourself a little more power in how your work day and you life goes.

Take really good care, 

Helen